Olympic Bobsledder Workout with Body Bar

It is sad to say but we have reached the last event of the 2014 Sochi Olympics. What better way to end it than with a mini workout inspired by one of the toughest sports at the games, Bobsledding. These athletes must have total body strength, power, speed and the ability to react in the blink of an eye. Just getting a bobsled to start from a dead stop requires a lot of lower body power. Strong hips and legs are necessary for that explosive first push

This Body Bar workout will build strength and power in your lower body plus an added upper body move that is meant to help with that push start.

1. Body Bar Sumo Squat – 3 sets fo 10-12 reps

With feet wide, slowly squat down past a 90 degree angle pushing your butt out with a slight curve in the back. Keep your chest up and the weight in your heels. Push up quickly through your heels to the starting position. Make sure the Body Bar is not on your neck.

2. Body Bar Curtsy Lunge – 3 sets of 8 reps on each side

Stand with feet hip-width apart, Body Bar resting right below your neck. Take a giant step diagonally back with left foot and cross it behind your right; bend knees (as if curtsying) as you reach your left hand toward floor on the outside of your right foot.

3. Body Bar Power Clean – 4 sets of 8

Grab the Body Bar with overhand should-width grip. Squat, keeping back flat and shoulders pulled back. With arms straight, thrust hips forward and explosively stand up, pulling bar off the floor. As the Body Bar passes your thighs, move onto your toes and bend your elbows and raise your upper arms to pull the bar high. When it reaches chest level, “catch” it on your front shoulders and drop into a partial squat (knees bent 50 degrees) with palms facing the ceiling. Your upper arms should be parallel to the floor when the bar lands on your shoulders.